3-1 Hybrid: Shoulders & Arms

by jeffjsays

Settings

lbskgs

Summary

September 18th, 2024
29 minutes
24 sets, 234 reps
12630 lbs

1. Seated shoulder press dumbbell

Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs

Total: 1350 lbs

2. Lateral shoulder side raise

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

3. Lateral shoulder front raise

Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs

Total: 300 lbs

4. Upright Cable Row

Set 1: 12 x 80 lbs
Set 2: 10 x 90 lbs
Set 3: 10 x 90 lbs

Total: 2760 lbs

5. Tricep pull down rope

Set 1: 10 x 100 lbs
Set 2: 8 x 110 lbs
Set 3: 8 x 110 lbs

Total: 2760 lbs

6. Tricep overhead ext rope

Set 1: 10 x 100 lbs
Set 2: 8 x 110 lbs
Set 3: 8 x 110 lbs

Total: 2760 lbs

7. Db bicep curl

Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs

Total: 900 lbs

8. Cable bicep curl

Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs

Total: 1500 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined